Pasta Beshamel

Pasta Beshamel is a creamy and savory Lebanese pasta dish that combines the richness of béchamel sauce with tender pasta, making it a comforting meal. This healthy version incorporates fresh vegetables and whole grain pasta for a nutritious twist.

Ingredients

• Whole grain pasta - 150 grams
• Olive oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Zucchini - 1 medium, diced
• Carrot - 1 medium, diced
• Spinach - 100 grams, fresh
• All-purpose flour - 2 tablespoons
• Low-fat milk - 400 milliliters
• Nutmeg - 1/4 teaspoon
• Salt - to taste
• Black pepper - to taste
• Parmesan cheese - 30 grams, grated (optional for serving)

Steps

1. Cook the whole grain pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat the olive oil over medium heat. Add minced garlic and sauté until fragrant, about 1 minute.
3. Add diced zucchini and carrot to the skillet, cooking for about 5-7 minutes until they soften.
4. Stir in the spinach and cook until wilted, about 2 minutes. Season the vegetables with salt and black pepper.
5. In a separate saucepan, melt 1 tablespoon of olive oil over medium heat. Whisk in the flour and cook for 1-2 minutes, stirring constantly.
6. Gradually add the low-fat milk while continuously whisking to prevent lumps. Cook until the sauce thickens, about 5 minutes.
7. Add nutmeg, salt, and pepper to the béchamel sauce, mixing well.
8. Combine the cooked pasta with the sautéed vegetables and béchamel sauce in the skillet. Mix until the pasta is well coated.
9. Serve hot, topped with grated Parmesan cheese if desired.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 60 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 15 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• Rich in fiber from whole grain pasta and vegetables, promoting digestive health.
• Contains healthy fats from olive oil, which support heart health.

Tags